Month: November 2018

Fall is a wonderful time of the year that has its own unique flavor profiles. During the autumn months I begin to think of earthy flavors like squash, cinnamon, subtle spices like nutmeg or cardamom, and of course, pumpkin. Pumpkin is truly a hallmark fall flavor. However, I have to admit I am not a fan of pumpkin or at least “sweet” pumpkin dishes. I much prefer pumpkin in savory dishes and think it is a wonderful ingredient in pasta dishes, soups, or breads. It pairs well with spices and when roasted (or even pureed from a can!) is so easy to incorporate into delicious side dishes or a main course.

Pumpkin soup is how I pay homage to this unique fall flavor. It’s a way to enjoy the taste of pumpkin without having to deal with the consistency of pumpkin pie and the overwhelming combination of typical spices that make pumpkin pie unappealing to many people, including me. It’s also a great way to use up any leftover pumpkin you have from my holiday baking!

This soup is velvety smooth, perfect as comfort food on a chilly day, and stores well in the refrigerator. It incorporates coconut milk for extra richness without the burden of lactose, and you can make it as thick or thin as you want. Add in texture with different toppings, and enjoy this soup as a seasonal lunch or an appetizer or side for dinner. The ingredients provide protein and about 4-8 grams of fiber, so it’s healthy, delicious, and easy!

Pumpkin Soup

1 tablespoon extra-virgin olive oil

2 medium shallots, diced

2 cloves garlic, minced

2 ½ cups puree pumpkin (either roasted fresh or from a quality canned brand. Do not use pumpkin pie mix– be careful that the label says pure pumpkin puree)

1 cup light coconut milk (or light cream)

2 tablespoons Grade A maple syrup or honey

¼ teaspoon salt

¼ teaspoon fresh ground black pepper

¼ teaspoon cinnamon

¼ teaspoon nutmeg

In a large saucepan over medium heat, add 1 tablespoon extra-virgin olive oil and sauté shallots and garlic, 2 to 3 minutes, until slightly browned and translucent.

Add all remaining ingredients and bring to a simmer.

Once simmering, use an immersion blender or conventional blender to puree soup to desired consistency.

Continue to cook over medium-low heat for 5 to 10 minutes. Adjust seasonings to taste as needed

Serve warm. Top with toasted pumpkin seeds, almonds or sesame seeds or a dollop of crème fraiche or cream.

Avocados are a great source of protein. They are creamy, delicious, and versatile and hold up well in any kind of salad dressing or vinaigrette. They are packed with protein and fiber plus other essential nutrients. They pair well with tomatoes or other vegetables, herbs, nuts, or grains.

This avocado salad is the ideal lunch. The avocado provides fiber to keep you feeling full longer; plus the Israeli couscous provides additional healthy carbohydrates and fiber to make this salad satisfying and delicious. I add in black beans for additional protein, fiber, and flavor. Corn, scallions, cilantro and lime juice add great flavors, and you can pair them with your favorite salsa (homemade is best!) to make this lunch into a great dinner or brunch.

You can add in any flavors you like or even add in leftovers like cooked chicken, crumbled bacon, or vegetables– the possibilities are endless!

Everyone loves a snack. Something spread on a cracker is not only a way to curb hunger but also a form of comfort food. There is a myriad of choices in any local supermarket when it comes to crackers and the variety can be overwhelming. However, crackers, while delicious, are not always healthy. Even crackers that are labeled whole grain or multigrain often contain sodium, fats, or preservatives that make them not the healthiest option to choose.

Snacks are important, especially for pregnant women. However, the options for choosing a healthy option are limited. I’ve created the easiest recipe to create your own crackers that are delicious, and free of things like preservatives or excess sodium. What I love about these crackers is their ability to pair with anything: cheese, fruit, spreads, or vegetables.

These crackers can be stored for several days in an airtight container. They are perfect for a party or are perfect to add to a pre-made lunch. For women who experience morning sickness, keep a container of these crackers near your bed and eat these first thing in the morning to fight off the feelings of nausea. In fact, for anyone who is not feeling well these crackers come in handy because they are just the right size to eat little by little.

Make a batch of these crackers or your next party or make these and keep them on hand for convenient snacks. They are perfect for any topping so experiment with sweet or savory add ins or topping and find which ones you like best–the possibilities are endless!

Shortcut Shortbread Crackers

1 stick (1/4 lb) unsalted butter, softened

1 ¼ cup all-purpose flour

¼ teaspoon kosher salt

Topping Ideas:

3 ounces fresh grated Parmesan cheese

1 ½ teaspoon fresh thyme, diced

1 ½ teaspoon fresh rosemary, diced

1 teaspoon vanilla

½ teaspoon cinnamon

In a stand-up electric mixer with the paddle attachment, mix butter until creamy.

Add flour and salt. Mix until combined.

Dump dough onto lightly floured surface and roll into a 12-inch log.

Wrap log in plastic wrap and freeze 30-45 minutes.

Preheat the oven to 350F.

Cut the dough log crosswise into ½ inch thick slices.

Place dough slices on a sheet pan or baking sheet and bake 20-22 minutes until lightly browned.

Remove from oven and cool. Store in an airtight container for up to 10 days.

The fall is an incredible time of year. As Halloween and the Thanksgiving holiday nears, seasonal produce is in abundance. Pumpkins, gourds, and squashes are everywhere but the same question comes up: “How do I cook this thing?” Squashes like green or yellow zucchini or butternut squash are easy to prepare, but the less common squashes like spaghetti or acorn can be a little more daunting. Both are edible, versatile, and delicious. However, acorn squash has a unique flavor on its own and an easy way to magnify and accent that flavor is to cook it then stuff it.

Acorn squash has virtually no fat or sodium, but is high in potassium, B vitamins, magnesium and fiber. The yellow or orange pulp inside the squash is also high in anti-oxidants, beta-carotene and vitamin C. Add in a healthy stuffing, and squash can become a meal on its own. Several flavor combinations including meats, beans, other vegetables or grains pair well with the subtle, earthy taste acorn squash. The possibilities are limitless!

My recipe combines protein-packed beans, avocado and quinoa into a delicious, savory stuffing for roasted acorn squash. The addition of finely diced zucchini takes the place of bread crumbs and works to bind all the ingredients together, including the subtle spices. This recipe can make a perfect lunch, or an option for a meatless dinner. Use smaller squashes and serve these as a side dish during a holiday or special event meal. Try experimenting with different combinations of flavors – anything works with squash!

Quinoa and Black Bean Stuffed Acorn Squash

1 acorn squash halved with seeds removed

vegetable cooking spray

½ cup uncooked quinoa

1 cup vegetable or chicken broth

¼ cup chopped cilantro or parsley, plus extra for garnish

1 medium green zucchini, finely diced

1 tablespoon extra-virgin olive oil

1 garlic clove, minced

1/8 teaspoon onion powder

1/8 teaspoon cumin

1 can black beans, rinsed and drained

½ avocado, diced

Preheat the oven to 375F. Lightly grease a baking sheet.

Spray the prepared squash with vegetable oil spray. Place skin side down on baking sheet and cook until tender and skin separates easily from the flesh of the squash, about 35-40 minutes.

While the squash is baking, cook quinoa by combining broth and quinoa in a medium saucepan. Cook per package directions.

When quinoa is cooked, remove from heat and stir in cilantro or parsley. Set aside to cool.

For months, it seemed like everyone was posting something about how to make oatmeal overnight. Some people had great ideas and the oats tasted great, while others fell flat and the oats ended up without taste or has the consistency of glue… did you try any like that? Then as suddenly as it started, the craze for overnight oats was gone– but not for me! I played around with several versions of recipes until I was able to get it right: the right amount of liquid to oats and the right amount of other ingredients to make my oats creamy, delicious, and satisfying.

Oats are a great source of nutrition. They provide fiber to help keep you and your family feeling full throughout the morning, and the fiber helps keep the GI tract and colon in balance. By replacing sugar with more natural ingredients, these oats will fight off hunger for hours. And you can double this recipe to make more servings.Plus, they can be prepared the night before and they’re ready in the morning to grab and go. What could be better?

Overnight Oats

½ cup unsweetened almond milk (or skim milk)

¾ tablespoon chia seeds

2 tablespoons peanut butter (or almond butter), creamy or crunchy

1 tablespoon maple syrup or honey (as always, I highly recommend natural honey like the kind I get from the Tanis Apiary in New Jersey)